What are Cruciferous vegetables?
The cruciferae are the family of plants that include the various familiar members of the species Brassica oleracea. Examples include: broccoli, cabbage, cauliflower, kale, and Brussels sprouts. Other examples of widely consumed cruciferous vegetables include oriental cabbage, arugula, watercress, radish, daikon, wassabi, and various mustards. A striking and characteristic chemical property of cruciferous plants is their high concentration of glucosinolates. Glucosinolates and their isothiocyanate hydrolysis (breakdown) products are well-known protectors against the development of cancer, suggesting that greater intakes of these vegetables may lower the risk of several types of cancer.
Cruciferous vegetables are hearty and readily available. We can easily eat these vegetables raw, steamed, sauteed or roasted. That make them an easy vegetable to add to your meals. Mix broccoli and cauliflower with your spaghetti for an easy pasta primavera. Brussels sprouts are delicious after roast them in the oven until tender. Served them with fish or chicken. If you’re looking for a low-calorie and healthy snack, try kale chips. If you’re making a stir-fry, add bok choy or Chinese cabbage.
So What are The Benefits of Eating Vegetables?
Lower Risk Of Cancer
A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.
Various components in cruciferous vegetables lower the cancer risks. Some have shown the ability to stop the growth of cancer cells for tumors in the breast, uterine lining, lung, colon, liver, and cervix. The diets that high in cruciferous vegetables are linked to lower rates of prostate cancer.
Aid Weight Loss
As a low-calorie food, cruciferous vegetables make a good choice on your weight-loss diet. The fiber in the vegetables improve liver function. Fiber is an important nutrient for weight loss and maintenance because it keeps you feeling full and helps control your hunger. Fiber can also lower cholesterol and blood pressure, and help to balance blood sugars by slowing the absorption of carbohydrates into your bloodstream after meals. This lowers your risk of cardiovascular disease and type 2 diabetes.
B vitamins like folate and B6 help reduce your risk of cardiovascular disease and prevent memory loss. Your scalp, hair follicles, and growing hair also benefit from these two B vitamins. And since folate contributes to the production of serotonin, it helps to ward off depression and improve mood. Vitamin B6 helps create dopamine, a mood neurotransmitter that can also help to combat PMS symptoms.
Chronic inflammation causes many chronic diseases, however, high intake of cruciferous vegetables or certain key compounds within them have been found to lower inflammation. These items are loaded with protective and powerful plant compounds such as sulforaphane, that a new study from UCLA linked to anti-inflammatory action in the body.
Reduces The Risk Of Osteoporosis
Calcium is a mineral that keeps your bones and teeth healthy, helps support muscle movement, nerve operation, and immune activation, and helps prevent and manage osteoporosis. Cruciferous vegetables that contain calcium, such as broccoli and kale, may be able to help lower blood pressure and alleviate PMS cramping.